February 2008 - Carrot-Banana Bread

Snacking with Kids:
Small children learn healthy eating habits by watching how their parents and others eat.
Set a good example. You can’t expect your child to eat fruit if you are eating cookies!
Winter may not offer the variety of fruits that spring and summer do, but we can usually depend on bananas. Here are a few ideas for healthy snacks using bananas:
Stir banana slices into pudding cups and top with reduced-fat whipped topping.
Layer reduced-fat flavored yogurt, banana slices and granola or other dry cereals in a
clear glass for a banana parfait.
Try banana slush. Blend together bananas, orange juice, and reduced-fat vanilla yogurt.
Freeze and eat.
Snack on frozen banana pops. Peel bananas, cut in half, roll in reduced-fat yogurt, then
in crushed cereal. Wrap in plastic wrap and freeze.
Blend together 1 sliced banana, 1 cup strawberry milk, and ice for a banana split
smoothie.
Make the recipe below and have it available for snacks or dessert in lunch boxes.

Ingredients:
One-half cup margarine
1 cup packed brown sugar
2 eggs
2 cups flour
1 teaspoon baking soda
One-half teaspoon baking powder
One-half teaspoon cinnamon
1 cup mashed banana
1 cup shredded carrots

Preparation:
Beat together margarine and brown sugar until fluffy. Beat in eggs. Add mashed banana and mix well. Add flour, soda, powder, cinnamon and carrots to margarine mixture. Stir together until well blended. Pour into 2 greased loaf pans. Bake at 350 for 40 to 50 minutes. Each loaf makes 10 servings.

Nutrition Information: 146 calories, 5 grams fat, 1 gram saturated fat, 1 gram fiber,
39% Daily Value Vitamin A

Recipe Source: © Nutrition Matters
Submitted by: Darlene Flaherty, RD, LD
Nutrition Services, Carroll County Health Department

April 2008 - Broccoli Slaw

Number of servings: 6
Serving size: ½ cup

Ingredients
1 ½ cups Shredded broccoli stems (peel broccoli stems until smooth; shred by hand or
in food processor with a shredder blade) Can even get the shredder broccoli slaw
bagged mix in the grocery store!
1 cup shredded carrot
½ cup diced red bell pepper
¼ cup balsamic vinegar
2 Tablespoons of Olive Oil
1 Tablespoon or fresh basil minced
½ Tablespoon of fresh oregano minced
1 Tablespoon of scallions minced
2 Tablespoons of lemon juice

Preparation:
1. In a large bowl, combine the first three ingredients. In a blender, combine all
remaining ingredients for the dressing. Blend until smooth.
2. Pour the dressing over the slaw and toss well. Serve immediately, or refrigerate
before serving.

Exchanges per serving:
1 Vegetable
1 Monounsaturated Fat

Nutrition information:
Amount per serving
Calories 59
Calories from fat 42
Total Fat 5g
Saturated Fat 1g
Total Carbohydrates 5g
Dietary Fiber 1g
Sugars 3g
Protein 1g

This is a great recipe to pack in your lunch as a side dish or for a healthy afternoon snack! The Broccoli Slaw has a great satisfying crunch and you get a veggie serving too! This recipe came from the Diabetes Website: www.diabetes.org and presented to you by Linda Barkell Certified Transitions Lifestyle System. Transitions Lifestyle System is a science based clinically proven weight management system implementing healthy eating, exercise, stress reduction and customized supplementation to help you achieve a long term healthy lifestyle. For more information contact Linda Barkell at
410-259-9495 or lindabarkell@gonowmail.com.

May 2008 - Apple Hazelnut Salad in a Cup

Ingredients:
2 Tbsp non-fat bottled raspberry vinaigrette
1 apple diced
One quarter cup dried fruit tidbits
2 Tbsp chopped hazelnuts
1 cup pre-cut mixed greens, rinsed and drained

Preparation:
Layer ingredients, in order, in a large travel-proof, lidded, insulated cup. When
ready to eat, grab a fork and shake the cup well. Enjoy!

Number of servings: 1

Nutrition Information:
Calories 350, Protein 3 grams, Fat 10 grams, Dietary Fiber 8 grams

Recipe source: CDC website
Learn more healthy eating tips through the YMCA’s Get Real Weight Management Program. This eight week program focuses on reaching realistic, healthy goals through proper nutrition guidance and exercise plan development, while meeting in a supportive group environment. Classes are held mornings and evenings for no extra cost to members. For more information on programming or
membership, please contact Misti Myers, Fitness Director, at MistiMyers@ymaryland.org or (410)-848-3660 x 232.
Contributed by: Misti Myers

July 2008 - Summer Breeze Smoothie

Strawberries are a special treat, they are quick and easy, just rinse lightly and eat. They are a great source of vitamin C, folic acid and fiber. There are many ways to enjoy berries: on top of breakfast cereal, pancakes, waffles or French toast, on toast sprinkled with sugar and cinnamon, or blended with yogurt for a smoothie. The recipe below is a perfect low fat, nutritious thirst quencher. You can experiment with different fruit combinations depending on your children’s preferences.

Ingredients:
1 cup plain nonfat yogurt
6 medium strawberries
1 cup crushed pineapple in juice
1 medium banana
1 teaspoon vanilla extract
4 ice cubes

Preparation:
1. Place all ingredients in a blender and purée until smooth.
2. Serve in a frosted glass.

Makes 3 servings--Serving size: 1 cup

Nutrition Information:
Calories 121
Fat less than 1 g
Saturated fat less than 1 g
Cholesterol 1 mg
Sodium 64 mg

Source: National Heart, Lung and Blood Institute (NHLBI), Stay Young at Heart Recipe Collection
Submitted by: Darlene Flaherty, RD, LD, Carroll County Health Department

August 2008 - Oatmeal-Carrot Bars

Ingredients:
Three quarters cup light brown sugar, packed
One quarter cup corn oil margarine, softened
One egg
One and one half to two cups carrots, shredded
One teaspoon vanilla extract
One cup whole-wheat flour
One teaspoon baking powder
One teaspoon cinnamon
One quarter teaspoon salt (optional)
One half to three quarter cup uncooked oats
One half cup raisins
Two tablespoons wheat germ

Preparation:
Preheat oven to 350 degrees. Cream brown sugar, margarine, and egg in a large mixing bowl until light and fluffy. Add carrots and vanilla, mixing well. Combine whole-wheat flour, baking powder, cinnamon, and salt in a separate bowl. Add dry ingredients to creamed mixture and mix well. Stir in oats, raisins, and wheat germ. Lightly grease a 9 inch square baking pan and spread batter.
Bake for 30 minutes or until set in center. Allow to cool. Cut into squares.

Makes 2 dozen squares. Approx. per square: 89 cal, 3 g fat

From: The American Cancer Society’s Healthy Eating Cookbook

This recipe for a healthy snack is submitted by The Learning Center of Carroll Hospital Center. The entire staff of Carroll Hospital Center wishes you a safe and healthy summer. And to help you maintain your good health, we invite you to visit www.CarrollHospitalCenter.org for a full listing of programs, classes and screenings available at low or no cost at all. You can also call 410-871-7000 for more information or to register for any of our offerings.

Melissa Murdock, RN, BSN
Community Educator

September 2008 - Twist and Shout Trail Mix

This is a great snack for kids and adults. Not only is it OK to eat between meals, snacking can actually be good for you. It can help from overeating at mealtime.

Ingredients:
One half to 1 cup Multi-Grain Cheerios
One half to 1 Cup mini pretzels (preferable oat bran)
One half cup of raisins
One half to 1 cup Goldfish crackers
One half cup milk chocolate chips
One half to 1 cup of peanuts

Preparation:
Place all ingredients in zip top storage bag and shake. Then portion out into
snack bags. Great for lunch boxes, keep in the car, purse or at work.

Nutrition Information:
Per serving: 105 calories, 3 g protein, 14 g carbohydrates, 4.6 g fat, 1 g saturated
fat, 0 g cholesterol, 150 mg sodium, 1 g fiber.

Recipe source: www.medicinenet.com

The Dinner Company offers you a no-hassle alternative to family style dinners. We create the menu, do the grocery shopping, prepare all the ingredients, and take care of the clean up. All you have to do is take home the meals you’ve assembled at our location, freeze and when you're ready, take it out and cook. Meals serve 2-3 people, 4-6 people or single servings. Great for portion control and less food waste. We offer you the chance to spend less time deciding what to eat, who is making dinner, or where to order takeout. You are now able to serve your family a healthy, nutritious meal with more time to enjoy it and more money in your pocket! Combined with a healthy breakfast, lunch and snack The
Dinner Company puts you on the right track!

Recipe submitted by:
Kathy Ebert, Owner The Dinner Company www.thedinnercompany.com

October 2008 - Brown Bag Fruit Mix

Preparation Time: 10 minutes
Number of Servings: 2
Cups of Fruits and Vegetables Per Person: 1.00

Ingredients:
1/2 cup diced apple, unpeeled
1/2 cup sliced banana
1/2 cup grapefruit sections, cut up
2 Tbsp grapefruit or pineapple juice
1/3 cup halved grapes
1/3 cup pineapple tidbits, juicepacked, drained

Preparation:
Mix apple, banana, and grapefruit sections with juice to prevent darkening
of apple and banana. Add grapes and pineapple and chill. (Fresh fruits in season may
be substituted, as desired.)

Nutrition Information:
Serving Size: 1/2 of recipe
Calories: 120
Amount Per Serving (% Daily Value) *
Calories from Fat: 5
Total Fat: 0g (0%)
Saturated Fat: 0g (0%)
Trans Fat: 0g (0%)
Cholesterol: 0mg (0%)
Sodium: 5mg (0%)
Total Carbohydrate: 31g (10%)
Dietary Fiber: 3g (12%)
Sugars: 23g
Protein: 1g
Vitamin A: (15%)
Vitamin C: (60%)
Calcium: (2%)
Iron: (2%)
* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**
Fruit: 2
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

November 2008 - Apple Coffee Cake

Apples and raisins provide the moistness, which means less oil can be used in this low
saturated fat, low cholesterol and low sodium coffee cake.

Ingredients:
Five cups Tart apples, cored, peeled, chopped
One cup Sugar
One cup Dark raisins
One half cup Pecans, chopped
One quarter cup Vegetable oil
Two Teaspoons Vanilla
One Egg, beaten
Two and one half cups Sifted all-purpose flour
One and one half teaspoon Baking Soda
Two teaspoons Ground cinnamon

Preparation:
1. Preheat oven to 350 degrees Fahrenheit.
2. Lightly oil a 13x9x2 inch pan.
3. In a large mixing bowl, combine apples with sugar, raisins and pecans; mix well. Let stand 30 minutes.
4. Stir in oil, vanilla and egg. Sift together flour, soda and cinnamon; stir into apple mixture about one third at a time, just enough to moisten dry ingredients.
5. Turn batter into pan. Bake 35 to 40 minutes. Cool cakes slightly before serving.

Yield: 20 servings – Serving size three one half inch x two and one half inch piece.

Each serving provides:
Calories: 188
Total Fat: 5 grams
Saturated Fat: less than 1 gram
Cholesterol: 11 milligrams
Sodium: 68 milligrams
Source: www.nhlbi.nih.gov

December 2008 - Apple Upside-Down Gingerbread

Spice Up Your Holidays with Healthy Snacks
During the holidays, there are many opportunities to share food and fun with families, friends and coworkers. Use these festive times to include healthy snacks and food choices. Include plenty of fruits and vegetables to help balance out some of the higher calorie choices which usually surround us.

Keep plenty of healthy snacks at home for quick energy boosters, such as apples, tangerines, bananas, dried fruits, cut-up celery and carrot sticks. Top apple slices or celery sticks with peanut butter or light cream cheese and raisins. Keep 100% fruit or vegetable juices on hand. Keep a festive bowl of fruits and vegetables on the table for a colorful centerpiece. A fruit basket or dried fruit and nut basket also make welcome gifts.

Keep frozen and canned vegetables on hand in case of last minute guests or invitations. Serve a vegetable platter as appetizer, including a variety of colorful veggies. Try a lighter version of some of the traditional holiday dishes, such as green beams with roasted red peppers or apple and acorn squash casserole. Use fat-free or reduced fat ingredients in recipes. Make party punch with 100% fruit juice concentrate and seltzer water. For more recipe ideas, go to www.fruitsandveggiesmorematters.org.

Try this easy-to-prepare Apple Upside-Down Gingerbread Cake as a dessert or snack for children and adults. During this season of celebrations, keep in mind balance, moderation and variety. Enjoy!

Ingredients:
One fourth cup margarine
One half cup brown sugar
1 teaspoon cinnamon
3 medium apples, peeled and thinly sliced
1 package gingerbread mix

Preparation:
Melt margarine in bottom of a 9-inch square cake pan. Combine brown sugar and
cinnamon, sprinkle on bottom of pan. Arrange apple slices in pan on brown sugar
mixture. Prepare gingerbread mix as directed on package. Pour batter over apple
slices. Bake as directed for gingerbread mix. Invert on serving plate

Makes 16 servings.

Nutrition Information:
Calories 180, Fat 6 grams, Fiber 1 gram

Submitted by Dawn Eldridge
Carroll County Health Department, Partnership for a Healthier Carroll County
L.E.A.N. Carroll Initiative
410-876-4984

Source: Maryland Apple Promotion Board www.marylandapples.org

January 2009 - Bean and Macaroni Soup

For a hearty and healthy winter warm-up, try this great soup recipe. This satisfying dish is virtually fat free - it uses just 1 tablespoon of oil for 16 servings

Ingredients:
2 cans (16 oz each) great northern beans
1 tablespoon olive oil
8 ounces fresh mushrooms, sliced
1 cup onion, coarsely chopped
2 cups carrots, sliced
1 cup celery, coarsely chopped
1 clove garlic, minced
3 cups tomatoes, fresh, peeled, cut up
(or 24 ounces canned, whole, cut up)*
1 teaspoon dried sage
1 teaspoon dried thyme
One-half teaspoon dried oregano
Black pepper, freshly ground, to taste
1 bay leaf, crumbled
4 cups elbow macaroni, cooked

*If using canned tomatoes, sodium content will be higher.
Try no salt added canned tomatoes to keep sodium lower.

Preparation:
1. Drain beans and reserve liquid. Rinse beans.
2. Heat oil in 6-quart kettle. Add mushrooms, onion, carrots, celery, and garlic and sauté for 5 minutes.
3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf. Cover and cook over medium heat for 20 minutes.
4. Cook macaroni according to directions on package, using unsalted water. Drain when cooked. Do not overcook.
5. Combine reserved bean liquid with water to make 4 cups.
6. Add liquid, beans, and cooked macaroni to vegetable mixture.
7. Bring to boil. Cover and simmer until soup is thoroughly heated. Stir occasionally.

Yield: 16 servings
Serving size: 1 cup

Nutrition Information:
Calories: 158
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 154 mg
Total fiber: 5 mg
Protein: 8 mg
Carbohydrates: 29 g
Potassium: 524 mg

Source: NHLBI Keep the Beat Heart Healthy Recipes Cookbook Recipe contributed by Abby Gruber, Bureau Chief of Recreation, Carroll County Government

Keeping a Balance
To reach and stay at a healthy weight you must balance the calories or energy that you get from food and drinks (energy in) with the calories that you use to keep your body going and physically active (energy out). Energy balance means that your energy IN equals your energy OUT. Remember your energy IN and OUT doesn’t have to balance exactly everyday. It’s the balance over time that helps you maintain a healthy weight.

Wondering what to do to keep the balance by staying active during the winter months? The Carroll County Department of Recreation and Parks is committed to providing quality programs and park facilities for everyone to enjoy. Whether you choose to visit a county park, walk a trail, participate in a class, play a sport, enjoy the arts, learn about and appreciate nature or enjoy a community event  - there is truly something for everyone.

Carroll County Recreation and Parks is dedicated to improving the quality of life by quality recreational opportunities. We invite you to explore the parks, open space and quality leisure opportunities that make Carroll County great. Get outside, get moving, get healthy!

For a complete listing of programs, parks and facilities please visit our website at www.ccgovernment.carr.org/recreation or contact us at Carroll County Department of Recreation and Parks, 300 South Center Street, Westminster, MD 21157, 410-386-2103, ccrec@ccg.carr.org.

February 2009 - Chicken Enchilada Soup

Ingredients:
2 teaspoons vegetable oil
1 cup chopped onion
2 cloves garlic, minced
1-teaspoon ground cumin
1 16-ounce can navy beans
1 28-ounce can diced tomatoes
2 - 14 and one half ounce cans fat-free chicken broth
1 - 8 ounce can tomato sauce
2 - 4 ounce cans chopped green chilies
2 teaspoons dried oregano
2 cups chopped cooked chicken
One half cup chopped fresh cilantro
1 cup shredded, reduced fat cheddar cheese
10 thin corn tortillas (optional)

Preparation:
1. Heat oil in a large pot. Add onion, garlic and cumin and sauté until onion is softened but not browned.
2. Drain and rinse beans. Add drained beans, tomatoes with liquid and broth. Heat to a boil. Reduce heat.
3. Stir in tomato sauce, chilies, oregano and chicken. Simmer 15 minutes.
4. When ready to serve, stir in cilantro and 1 cup cheese until melted.
Serve tortilla strips on the side as soup toppings.
5. Refrigerate leftovers within 2 hours.

12 servings, 1 cup each

Nutrition Information per cup:
Calories 170, Protein 13 grams, Fat 2.0 grams, Saturated fat 1.0 gram, Sodium
480 mg., Fiber 4 grams.

Tips: To make tortilla strips, stack tortillas and cut in half. Cut each half-stack into thin strips. Spread strips on a baking sheet. Bake at 350º F., tossing frequently, for 15 minutes or until crispy and starting to lightly brown.

Source: Oregon State University Extension Service. For more recipes and other resources on eating well for less, see www.healthyrecipes.oregonstate.edu.

March 2009 - Banana in a Blanket

Preparation time: 5 minutes

Ingredients:
1 (6 inch) whole wheat tortilla
1 tablespoon reduced-fat smooth peanut butter
1 medium banana
1 teaspoon maple syrup or honey
1 tablespoon crunchy, nutty nugget cereal

Preparation:
Lay tortilla on a plate. Spread peanut butter evenly on the tortilla.
Sprinkle cereal over peanut butter.
Peel and place banana on the tortilla and roll the tortilla. Drizzle maple syrup or
honey on top.

Optional: garnish with more cereal on top.

Serves: 1
½ Cup of Fruit per Serving
Fruit and/or Veggie Color(s): White

Nutrition Information per serving:
calories: 303, total fat: 6.4g, saturated fat: 1.2g, % calories from fat: 17%, % calories from saturated fat: 3%, protein: 9g, carbohydrates: 63g, cholesterol: 0mg, dietary fiber: 7g, sodium: 306mg

Each serving provides: An excellent source of fiber, and a good source of Vitamin C, folate, magnesium and potassium.

Recipe was developed for Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

April 2009 - 20-Minute Chicken Creole

While finding time to enjoy meals together gets trickier for families every day, research continues to demonstrate family meals are a great way to promote healthy family eating habits. According to a study in the Journal of the American Dietetic Association, eating together as a family during adolescence is associated with lasting positive effects on dietary quality in young adulthood. Family meals don’t need to be complicated or time-consuming - the key is eating together.

The following recipe is a quick main dish that can help you and your family enjoy a meal together.

Ingredients:
1 tablespoon vegetable oil
2 whole skinless, boneless chicken breasts (1 - 1 1/2 pounds)
1 can (14 & one-half ounces) diced tomatoes, with juice
1 jar (12-ounce) chili sauce (about 1 cup)
1 large green pepper, chopped
2 ribs celery, chopped
1 small onion, chopped
2 cloves garlic, minced
1 teaspoon dried basil
1 teaspoon dried parsley
One-quarter teaspoon cayenne pepper
One-quarter teaspoon salt

Preparation:
1. Heat pan over medium-high heat. Add vegetable oil and chicken and cook until no longer pink when cut (3-5 minutes).
2. Reduce heat to medium.
3. Add remaining ingredients.
4. Bring to a boil; reduce heat to low and simmer, covered for 10-15 minutes.
5. Serve over hot, cooked rice or whole wheat pasta.

Makes 8 servings, 1 cup each

Nutrition Information per serving: Calories 140; Total fat 2.5 grams, Saturated fat 0; Carbohydrate 15 grams; Fiber 1 gram

Tips:
No chili sauce? Make your own using these ingredients:
1 can (8-ounce) tomato sauce
1 tablespoon vinegar
1 teaspoon brown sugar
1 teaspoon chili powder

Source: Down Home Healthy Cookin', National Cancer Institute.
Contributed by: Darlene Flaherty, RD, LD Carroll County Health Department

May 2009 - Baked Peaches

Number of Servings: 2
Serving Size: one half of recipe

Ingredients:
4 each canned sliced peach halves (pack in own juice or water)
1 Tablespoon brown sugar
1 teaspoon lemon juice
.25 teaspoon nutmeg
2 each graham cracker squares
2 Tablespoons reduced fat whipped cream

Preparation:
1. Heat oven to 350 degrees F. Drain peach halves and place in 8x8-inch nonstick baking dish (or use glass dish sprayed with nonstick cooking spray).
2. Sprinkle with sugar, lemon juice, and nutmeg. Bake 15-20 minutes.
3. Place each graham cracker square on a dessert plate. Top with 2 peach halves and 1 Tbsp. of whipped topping. Serve warm.

Nutrition Information:
Total Calories 128
Calories from Fat 6
Total Fat: 1g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 54mg
Total Carbohydrates: 30g
Dietary Fiber: 2g
Sugar: 24g

Source: www.tracker.diabetes.org/myfoodadvisor.html

The Partnership for a Healthier Carroll County Inc., is proud to announce the release of their newest publication, Healthy Carroll: Resources for people of all ages in the Carroll Community. This 36-page resource, which can be viewed in the “Resources” section at www.HealthyCarroll.org, puts at your fingertips information to focus on healthy eating and more active lifestyles for you and your family. L.E.A.N. Carroll (Lifestyle, Education, Activity and Nutrition) a family approach to a healthy weight is our
challenge to Carroll to make a commitment – as a family - to increase not just the length, but also the quality, of your life. To get your free printed copy call 410-876-4965 or email kspangler@dhmh.state.md.us.

Submitted by: Kim Spangler, Carroll County Health Department

June 2009 - Corn and Black Bean Salad

This recipe for Black Bean and Corn Salad taste great and is such a great source for fiber and protein to fuel your body! This recipe is on the More Matters website: www.fruitsandveggiesmorematters.org. Check out the web site for other great summer dishes that are quick and easy.

Ingredients:
2 15oz. cans black beans, rinsed and drained
2 cups frozen corn
3/4 cup red bell pepper, seeded and chopped
3/4 cup orange bell pepper, seeded and chopped
3/4 sweet white onion, finely chopped
1 large fresh tomato, chopped
2 jalapeno peppers, seeded and finely minced
1/2 cup fresh cilantro or parsley, finely chopped
1/4 cup fresh lime juice
1 clove garlic, minced
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 cup olive oil

Preparation:
Place all ingredients in a large bowl. Fold gently to mix well. Chill and serve.

Prep time: 20 minutes

Serves: 8
Cups of Fruits and Vegetables per Serving: 1

Nutrition information: Calories: 204, Total Fat: 8g, Saturated Fat: 1g, % of Calories from Fat: 35%, Protein: 7g, Carbohydrates: 27g, Dietary Fiber 8g, Sodium: 330mg, Cholesterol: 0mg.

This month’s recipe comes from Linda Barkell Certified Transitions Lifestyle Coach. Linda coaches individuals and groups on how to make a healthy lifestyle change for long term health and weight management goals. Transitions teaches you how to incorporate healthy eating habits, exercise,
stress reduction and provides the support and education to make those changes for long term success! Linda Barkell currently provides services in Eldersburg at Body Shapes for Women located in the Carrolltown Center and in Westminster at Advanced Rehab Physical Therapy located in the Phyllis
Green building. For more information or a free consultation contact Linda at: 410-259-9495 or lindabarkell@gonowmail.com.

Remember eating healthy doesn’t have to be a chore- there are lots of easy recipes that are packed full of great nutrition and fuel your body to keep you healthy!!

September 2009 - French Apple Yogurt

Ingredients:
3 cups diced or sliced apples (you can leave the skins on).
2 cups plain, low-fat yogurt
1 teaspoon vanilla
One-half teaspoon cinnamon
2 teaspoons brown sugar, if apples are tart

Preparation:
1. Cook the apples in one-half cup of water 5-10 minutes, or until soft
2. Reserve one cup and put rest into blender with one cup yogurt, vanilla,
cinnamon, and brown sugar. Blend very briefly.
3. Mix all ingredients together.

Approximate Nutritional Analysis (per serving):
Calories 148
Protein 7 g
Carbohydrates 25 g
Dietary fiber 3g
Fat 2g
Cholesterol 8mg
Calories from fat 12 %

Source: Extension Division, Institute of Agriculture and Natural Resources, University of Nebraska-Lincoln http://lancaster.unl.edu/FOOD/basic/french-apple-yogurt.pdf

Making an apple recipe can be great all around family fun plus it offers many educational and physical benefits. Beginning with reading recipes; exposing a younger child to both reading and mathematical basics. Choosing the type of apples best for the recipe offers time to talk and an opportunity to practice
decision-making skills. Next, everyone gets up and gets moving, going to the orchard, walking, picking and carrying apples. When you arrive home, family time in the kitchen, learning basics of cooking as well as developing an understanding of the how meals are prepared. Finally, there is eating healthfully
together; with more time to talk and share and reap the reward of another beautiful Fall.

Submitted by: Dorothy Fox, The Partnership for a Healthier Carroll County

Spinach Squares

The following recipe can be served as an appetizer, side dish or an entrée. It is a great source of vitamin A and a different way to eat spinach!

Ingredients:
Vegetable oil spray
1 cup flour
1 cup low fat or nonfat milk
1 teaspoon baking powder
2 eggs, beaten
one half teaspoon salt
one half bag frozen spinach, thawed and drained
1 cup grated low fat cheddar cheese
1 onion, diced

Preparation:
1. Preheat oven to 350°.
2. Spray 9" x 12" pan or one of similar size with vegetable cooking spray.
3. Mix together flour, milk, powder, eggs and salt.
4. Mix last 3 ingredients and add to flour mixture.
5. Pour mixture into pan.
6. Bake for 30 minutes, until lightly browned. Cool slightly.
7. Cut into squares for desired serving size. Makes 9, ½ cup servings

Nutrition Information per one half cup serving:
100 calories, 2 grams fat, 1 gram fiber, 7
grams protein, 60% of Daily Value for Vitamin A.

Source: Eat Smart, Be Fit Maryland, www.eatsmart.umd.edu

This recipe was submitted by Melissa Batten, RN, Wellness Nurse at Carroll Lutheran Village.

Carroll Lutheran Village is a fee-for-service continuing care retirement community in Westminster, licensed by the Maryland Department of Aging, nationally accredited by the Commission on Accreditation of Rehabilitation Facilities (CARF), the Continuing Care Accreditation Commission (CCAC), and a member of the American Association of Homes and Services for the Aging (AAHSA). The community boasts a Wellness Center with a pool, spa and fitness center, and a Hospitality Center with restaurant-style dining and other amenities. Activities are designed to enhance wellness and independence. The Health Care Center, providing long-term care, also specializes in Alzheimer's/dementia care and rehabilitation therapies designed to return residents to their homes.

November 2009 - Breakfast Pumpkin Cookies

This month, Carroll Home Care and Carroll Hospice join the National Association for Home Care and Hospice, the Hospice Association of America and thousands of agencies to celebrate National Home Care and Hospice Month.

Through hospice, eligible patients receive skilled services in the comfort of their homes for nursing, therapy, social work and personal care. Hospice patients receive end of life care, which addresses physical, emotional and spiritual needs in their homes. Medicare, Medicaid, private insurance and managed care organizations can provide benefits for home health care.

For patients who meet the criteria, Carroll Hospice offers another level of care in its inpatient facility, the Dove House. There, patients who may require a level of care that cannot be provided in their current residence, receive care 24 hours a day.

For information on the services of Carroll Home Care and Carroll Hospice, please call 410-871-
8000.

While you enjoy this warming breakfast treat as the days grow colder, remember the warmth and comfort that hospice can provide to families in need.

Ingredients:
One and three quarters cups Cooked, pureed pumpkin (15 ounce can)
One and one half cups Brown sugar
Two Eggs
One half cup Vegetable oil
One and one half cups Flour
One and one quarter cups Whole-wheat flour
One tablespoon Baking powder
Two teaspoons Cinnamon
One half teaspoon Salt
One quarter teaspoon Ground ginger
One cup Raisins
One cup Walnuts or hazelnuts, chopped

Preparation:
1. Preheat oven to 400 degrees.
2. Mix pumpkin, brown sugar, eggs and oil thoroughly.
3. Blend dry ingredients and add to pumpkin mixture.
4. Add raisins and nuts.
5. Drop by teaspoonfuls on greased cookie sheet, one inch apart.
6. Gently flatten each cookie (use a spoon, bottom of glass or palm of your hand).
7. Bake ten to twelve minutes until golden brown.

Each cookie provides:
Calories: 80
Total Fat: 2.5 grams
Saturated Fat: 0 grams
Cholesterol: 10 milligrams
Sodium: 55 milligrams

Recipe source: Oregon State University Extension Service
http://healthyrecipes.oregonstate.edu/all-recipes.edu/all-recipes

This recipe was submitted by Susan Keller, R.N, Community Liaison for Carroll Home Care & Carroll Hospice.

Page updated: 03/10